Although genes play a significant role in shaping physique, recent research has shown that we can influence this situation and show their best side. At any time in our lives, adipose tissue cells can increase or decrease, and this depends more on lifestyle (diet and physical activity) than on genes.
Since gene theory no longer has the same weight, what determines how slim our figure will be?
If you had the opportunity to spend a day in the company of a slender person who adheres to a healthy lifestyle, you would certainly notice a few things that distinguish him from most who lead a sedentary lifestyle. Find out how some people manage to maintain a slim figure and good health into old age, and try to adopt these good habits.
1. Get enough sleep and wake up naturally. Most healthy people wake up without an alarm clock in a good mood, refreshed and with a good appetite. They have developed a fitness plan and are sticking to it. Such people fall asleep easily, sleep better, in addition, they have less need for sleep, i.e. they only need a few hours of sound sleep to recuperate. It is known that there is a strong link between lack of sleep and being overweight (obese). Sleep restores the body's strength, helps to rebuild and prepare for a new day.
2. Beready. People leading a healthy lifestyle prepare sports equipment and clothes for the next day even in the evening, plan their schedule for a whole week in advance, taking into account sports training. By the way, they take training as seriously as they take business meetings or social obligations.
3. Do morning exercises. Exercising in the morning is more effective than exercising in the evening, and it also fits better with your daily routine. After exercising in the morning, there is a pleasant feeling of satisfaction and pride, which helps to choose healthy food throughout the day, successfully get out of stressful situations and maintain a good mood. Exercising in the morning is the best start to the day and ultimately influences many of the decisions we make throughout the day.
4. Plan your diet. Healthy people eat at specific times, plan meals based on exercise, and know exactly what to eat and when. It will take some effort in the beginning to decide on healthy food and snack choices, but don't let your meals go by themselves. If you are so hungry that you head to the buffet or order food from the fast food cafeteria, this is the first sign of impending disaster.
5. Don't get hung up on failure. Healthy people don't let setbacks stop them on the way to their goals - one missed workout doesn't translate into two or three. After a missed workout, they head to the gym and exercise even more intensely. Also, do not get too upset and stop the diet over one slice of pizza or cake. You need to return to a healthy diet, exercise regularly and get enough sleep, so that from time to time you allow yourself a slight indulgence and skip a workout, while not blaming yourself for all mortal sins.
6. Change your lifestyle and habits. Slender people did not become like that overnight - it took them much longer to do this. They read a lot about fitness and nutrition and don't try to transform overnight, gradually changing habits until they become a natural part of their lives. As the sages said, choose the best, and habit will make it pleasant and natural.
7. Learn to distinguish the psychology of success from the useless and harmful advice "how to lose weight quickly without effort." People who lead a healthy lifestyle are not led by magic means to lose weight and improve their health quickly and effortlessly. They know that longevity, good health and a slim figure are not easy, and it takes a lot of work to enjoy these benefits on a daily basis. Remember, if something is too good to be true, then it is not true.
8. Lose excess weight and keep the achieved one. People who lead a healthy lifestyle know that diet alone is not enough to lose weight and maintain the achieved weight for a long time. Fitness classes are the key to successful weight loss. With regular exercise, the achieved weight can be maintained for life.
9. Do not neglect positive auto-training. To maintain a good figure, you need to use positive auto-training techniques. It is unlikely that you will lose weight if you constantly repeat to yourself "I am fat" or "I am lazy." Repeat the phrases "I am strong", "I will succeed", "I care about my figure", etc. often.
10. Set realistic goals for yourself. Healthy lifestyles and weight watchers always strive for realistic goals. Some people want to lose weight to a certain size or parameters. Others use their behavior to support a particular action, such as jogging to combat breast cancer or cycling to combat leukemia. Once you've achieved one goal, set the next one and make a plan for how to achieve it.
If you dream of a slim, healthy, strong and resilient body, choose for yourself at least one of the above habits and do not give up on it. When this habit becomes second nature to you, move on to the next one. Remember - the more healthy habits you have, the easier and richer your life will be, and the more you will be pleased with your reflection in the mirror.
"What is a healthy lifestyle?" - our grandmothers would have asked twenty years ago.
Now this concept is gaining more and more popularity.
The fundamentals of a healthy lifestyle (hereinafter HLS) are a minimum of bad habits with a maximum of useful ones that help improve the quality of life of people.
If before the main elements of a stylish young man or girl were an active club life, indispensable cigarettes and a glass of alcoholic cocktail, now social networks are full of images of beautiful and fit bodies in training rooms. A photo of a plate with chicken breast and vegetable salad will get much more "likes" than pictures of a frying pan with fried potatoes against the background of a bottle of beer.
Healthy lifestyle comes quickly and inevitably: shelves with organic products, farm meat and vegetables are already beginning to appear on the shelves in stores, gyms are opening.
Reasons for the popularity of healthy lifestyle
A correct lifestyle contributes not only to an overall improvement in the state of the body, but also to the appearance of a person.
What are the criteria for a healthy lifestyle? This is a balanced diet, physical activity, adequate sleep and many other little things that have a positive effect on the condition, appropriate for the age and condition of a person. the human body.
Anyone who follows the basic rules of a healthy lifestyle compares favorably with others: he has a fresh complexion, good posture and a lively look, always full of energy, desire to try something interesting. It is impossible not to notice him against the background of people with gray puffy faces, voluminous stomachs, shortness of breath and stooped backs, who can hardly carry themselves through life from the sofa to work.
One who observes the main components of a healthy lifestyle clearly understands how much effort and time he needs to maintain himself in perfect condition, so he will not waste a second on meaningless or unpleasant actions. This is especially valuable in the age of high technology, when every minute counts.
Components of a healthy lifestyle
Healthy lifestyle is a combination of several basic elements, among which the following stand out in particular:
- proper nutrition;
- physical exercise;
- healthy sleep;
- rational distribution of time;
- refusal of excesses.
All of these components of a healthy lifestyle are fundamental.
It is a mistake to think that in order to change life, it is enough to change one thing. You cannot give up some of your bad habits and be content with it. For drastic changes, drastic measures are always needed.
Each person has a different character, and where one can give up everything superfluous at once by a willful decision, the other is better off abandoning the idea of self-improvement, fearing the burden of future worries.
Therefore, psychologists advise not to rush to apply all the main components of a healthy lifestyle at once, but to do it gradually, so that at first subconsciously accept the foundations of a healthy lifestyle and it is easier to endure changes.
How to start a healthy lifestyle
Healthy lifestyle begins with a person's awareness of the fact that he is living in a wrong way.
And for everyone this happens in different ways: someone notices a too large number on the scales, someone feels dissatisfied, overwhelmed, tired, someone is constantly sick.
Sometimes people for years go to the idea that diet alone or prevention of colds is not enough to solve their problems. And it seems to them that they lead the right way of life, since they have abandoned one component of the past: they quit drinking or smoking, started going to the gym. or went on a diet.
However, a healthy lifestyle is not one small concession, but a large set of measures for self-improvement, and although you should start small, you need to strive for more.
Regular exercise and proper food preparation cannot simply be discarded or replaced with less time-consuming options.
Healthy lifestyle and its components
The main components of a healthy lifestyle are not the only ones, but they are the basis of a new way of existence, which should be perceived not as punishment or torment, but as a kind of peak, the achievement of which is interesting and exciting.
It is not necessary to rest only on the basic elements. There are other factors as well. Healthy lifestyle, such as, for example, spiritual practices, psychological trainings and communities of fans of the rules of a healthy lifestyle, helping to exchange experiences with other adepts.
Balanced diet
It is the cornerstone that holds the rest of a healthy lifestyle on it.
Depending on the physical condition of a person, on the principles that he practices, nutrition can be different: 
someone prefers vegetarianism, someone is a raw food diet, for someone the paleo diet becomes the way out.
There is no single correct option, just as there is no one correct spiritual practice, because all people are different, and the paths that lead them to a state of inner harmony are different for everyone. One thing is certain: nutrition is always included in the foundations of a healthy lifestyle in the forefront, since the spiritual state directly depends on the bodily state.
The body is actually a "box" for the soul, it is impossible to get to what is inside without changing the container so that you can freely deal with the state of the contents. Nutrition has a huge impact on health, it is not in vain that for many diseases, doctors prescribe certain diets.
Sports lifestyle
Without physical activity, it is also impossible to talk about self-improvement. An unsportsmanlike person is often melancholy, inclined to forgive himself for minor weaknesses. He does not have the habit of loading muscles, overcoming himself, he will easily violate the basic principles of a healthy lifestyle due to a lack of self-discipline.
Sport not only heals, it also contributes to the formation of a beautiful appearance, and the joy of contemplating the reflection in the mirror, pride, pleasure that people get, looking at an updated version of themselves, only support their desire to maintain a correct lifestyle.
As the basis of a healthy lifestyle, sport is simply irreplaceable: exercise helps to improve blood circulation, joint function, stimulate the production of certain hormones, improve the general condition of the human body.
Gyms offer a huge selection of different activities for people of all ages and physical abilities, so even old age cannot be a hindrance if you want to start leading a healthy lifestyle.
Rational distribution of time
Some factors of a healthy lifestyle are underestimated, in particular, the ability to allocate time in such a way as to comply with all the principles of a healthy lifestyle.
The peculiarity of cardinal changes is the inextricable connection between the amount of effort spent on preparing for them, and the very process of mastering the unusual rules of a healthy lifestyle, which will allow this lifestyle to be called truly healthy.
A healthy lifestyle requires self-denial, a willingness to spend part of the time providing yourself with healthy foods, preparing appropriate meals, and exercising.
It takes about half an hour to cook semi-finished products. On a trip to the store for the appropriate ingredients, cooking will have to spend more time, and this should be done constantly. After all, what is a healthy lifestyle? This is a steady, constant adherence to certain rules and its chosen components, and the components of a healthy lifestyle cannot be applied partially and irregularly, otherwise they will be random moments against the background of ordinary existence.
Refusal of excesses
In real life, a healthy lifestyle has little to do with the concept of a beautiful or thin body. Not everything that leads to weight loss is beneficial, and sometimes in an attempt to achieve a visual effect, an unprepared person ends up with the opposite - illness, poor health, and dissatisfaction with oneself.
Proper nutrition and a sports lifestyle alone will not give the full effect if, at the same time, you continue to allow yourself obvious excesses that pathologically affect the general condition of the body, accustom it to general relaxation on the verge of unnecessary and destructively affect the healthy lifestyle itself and its components ...
Therefore, excess is not only smoking or drinking alcohol, but also the habit of breaking the correct regime, allowing oneself to deviate from some important postulates, and so on.
Acceptable weaknesses
Not every person has a strong character, everyone should do only what he is able to master, gradually moving forward in small steps, one at a time accepting the rules of a healthy lifestyle.
Allowing yourself to deviate from them is sometimes necessary, weaknesses will only help to comply with the principles of a healthy lifestyle, if they are:
1. Really rare;
2. Small and well controlled;
3. Will not lead to systematic violations of the main components of a healthy lifestyle.
To smoke one cigarette once a month, gradually increasing the period between smoking to two, three or more months - this is a minor weakness that is permissible at the initial stage for a person who comprehends the very basics of a healthy lifestyle. Smoking a pack of cigarettes every day instead of one and a half, without reducing the dose at the same time, is already an addiction that affects the subconscious: since it is allowed to continue smoking, it means that you can afford to continue eating fast food and skip workouts.
Healthy lifestyle criteria
Willingness should be made up of internal messages, because no advice, persuasion and demand will force a person to follow the basic principles that are necessary to bring his life into a state of at least relatively healthy, if there is no need to change.
But even with such a desire, one should not forget that one should not rush into the maelstrom of self-improvement thoughtlessly.
Healthy lifestyle criteria appeared for a reason, they are justified. 
For example, with a number of diseases, one should not violate the prescribed diet, even in order to lead a healthy lifestyle; you should not try to perform complexes of exercises for trained athletes through force, if the physical form leaves much to be desired - instead of benefit, there is a high probability of injury; attempts to achieve an enhanced effect by changing the timing of diets to longer ones will turn healthy food into a dangerous hunger strike, and excessive zeal will turn into harm instead of benefit.
Knowing of limits
It is impossible to talk about the rules applicable to the transition to a healthy lifestyle without mentioning a very important point.
There are healthy lifestyle factors that significantly affect the result, and one of them is a sense of proportion.
A correct lifestyle is built on limitations, self-discipline, building a system of habits that allow you to maintain a healthy lifestyle and its components in the long term.
A person cannot exist in a regime of severe restrictions, moreover, they are usually developed so that there is no excessive psychological pressure, no chronic fatigue from self-denial.
A sense of proportion is what guides the experts who develop recommendations on nutrition, exercise and other components of a healthy lifestyle. You should not seriously violate the terms, dietary regimes, and so on, as this can become dangerous.
Other factors of a healthy lifestyle
Other points that affect the self-improvement process include:
- psychological readiness for breakdowns;
- the ability to replace prohibited products with others, since it is always more difficult to refuse than to replace with an analogue;
- the ability to consistently implement the plan, and so on.
What is a healthy lifestyle? This is not only a certain group of basic elements based on physiological aspects, but also a huge layer of components that lie in the field of psychology and fine tuning of the subconscious.
Conclusion
A healthy lifestyle and its components are steadily entering our reality: there are debates on the Internet about the best diets and exercise complexes, on television they talk about many the basics of a healthy lifestyle, more and more organic products are on the shelves in stores.
A modern person simply cannot get out of reality, which teaches what a healthy lifestyle is, because we are all unique, and preserving this uniqueness, keeping it as close to an ideal state as possible is an excellent goal in life.
The rules of a healthy lifestyle are not as complicated as it seems at first glance, and sometimes it is enough just to start to realize how necessary it was.
9. To be often in the fresh air - games, walks: water and air - as the main free medicines.
10. Consumed high-quality water at least 2 liters per day.
11. Sleep at least 8 hours.
12. Do it.
13. Treat everything with POSITIVE! - this is the basic component!
14. Set goals and achieve them.
15. An active life position.
16. Adequate rest - some people work so hard that they forget about rest - learn to catch yourself on such thoughts and correct yourself.
17. .
18. Economic and material independence- no matter how paradoxical it sounds, but it really is. A person without money worries a lot, gets nervous, and this all affects the health and general condition of the body. Make a spending plan for the month - how much you can spend on this and that.
Healthy lifestyle nutrition
You need to eat right: no McDonald's and the like - all this is against a healthy lifestyle.The recipes are simple: porridge in the morning, soup at lunchtime, salad in the evening and daily fruit snacks.
The basics of healthy lifestyle- and yet they emphasize that Labor is an important aspect of a healthy lifestyle, although some specify that work should still be loved, it should be liked, as it affects psychological well-being ..
On the pages of glossy magazines and on TV shows, all celebrities look young and shine with health. Haters all the time accuse them of excessive photo retouching and regular visits to plastic surgeons. However, many stars deny this and claim that it is a matter of proper nutrition and an active lifestyle.
Ekaterina Andreeva (56 years old)
krasotka.cc Thanks to her youth, the host of the Vremya news program on Channel One has become a meme. Andreeva is 56 years old, and she looks the same as 20 years ago during her first TV broadcasts. Fans joke that she is an alien, but in fact, the secret of her beauty is much more prosaic.
Ekaterina Andreeva goes in for sports and eats right. In addition, the TV presenter believes that the most important point for a woman's beauty is a sound and healthy sleep. And it will be no less useful to smile upon waking up.
David Beckham (42)
gannett-cdn.com One of the most sought-after football players in the world, and therefore it is not surprising that he leads a healthy lifestyle and is engaged in a special intensive training program. The athlete also regularly gets out into nature, eats right and has taught his whole family to this way of life.
On his social media, he talks to his followers about the importance of motivation. David Beckham admitted that he would never have achieved such success in football if he had not been angry with his high school physical education teacher, who said that the athlete was too small and weak to play for the England national team.
Pink (38 years old)
goodfon.ru The American singer was able to achieve amazing results in working on her body. During her second pregnancy, the 38-year-old star gained more than 20 kg, but was able to regain her original weight and slim figure. Her Instagram is real proof that a child is not a hindrance in the pursuit of ideal parameters.
Pink often shares pictures and videos in which he plays sports directly with the child. Mothers who do not have time to keep track of their figure due to the constant hassle with the baby can take an example from her.
B eautyHack tells the stories of healthy lifestyle activists, fitness trainers and celebrities that deserve your attention.
David Kirsch
David Kirsch's client list includes Jennifer Lopez, Kate Upton and Heidi Klum. The stars love him for his rational approach to training. In the concept of "healthy lifestyle", it includes not only regular exercise, but also a way of thinking. David founded the popular fitness club Madison Square Club and developed the famous New York diet, the essence of which is outlined in the bestseller The Ultimate New York Diet.
Gwyneth Paltrow
Gwyneth is a vegetarian and healthy lifestyle guru. In 2008, the actress created the Goop.com website. Gwyneth publishes copyrighted materials with recipes, lifestyle and beauty tips, and her team makes travel guides, articles on parenting, fitness, and healthy eating. Among other achievements of the actress - the release of two cookbooks, My Father's Daughter and It 's All Good.
Irina Pochitaeva
Irina Pochitaeva is a mother of five sons, a doctor of the highest category, a candidate of medical sciences and the founder of the Just For You diet food delivery company.
Irina's partners in the Just For You project are restaurateur Arkady Novikov, nutritionist Pierre Dukan, chef William Lamberti and a team of professional nutritionists, doctors and therapists. The company develops menus according to your chosen nutritional program, two of which are suitable for pregnant women. The most popular is the 850 kcal intensive weight loss program.
Anastasia Khozisova
The former model lives in Italy and runs her website www.lifeofthemodel.com. Anastasia graduated from the Institute for Integrative Nutrition and received a Health Coach certificate. For example, no one has such a certificate in Russia. And in Italy, only two people have it. On her own resource, Anastasia shares not only healthy recipes, exercises, interesting locations in Milan, but also maintains a model school section, where she tells where to start for young girls and what kind of lifestyle to lead. You can always sign up for Anastasia's six-month healthy eating program.
Janette Jenkins
Today, Janette has 382 thousand followers on Instagram. Janette was a fitness blogger for The Haffington Post, then became a Nike Ambassador and came up with the famous Hollywood Trainer (a mix of dance aerobics and Pilates). She is the personal trainer of Alicia Keys, Pink, Queen Latifa. Subscribe to Janette's page, the girl willingly gives out training tips and holds challenges.
Mandy Ingber
Hollywood yoga instructor and wellness consultant Mandy Ingber coined the term "yoga philosophy", about which she wrote a book of the same name. Yoga philosophy is a combination of spiritual and physical practices and aerobic exercise. Mandy's regulars include Victoria Beckham, Kim Kardashian, Brooke Shields, Helen Hunt and Jennifer Aniston. The rest can be content with reading the book and watching the video - Mandy has her own channel on youtube.
Talin Gabrielyan
Australian Talin Gabrielyan is a blogger, author of the Hippie Lane app and the book of healthy recipes of the same name. Talin's Instagram page is followed by 466 thousand subscribers. PP - "Bounty" and "Twix", ice cream from coconut milk with berries, slices of peanut butter with a triple layer of chocolate - photographs of dishes that the girl prepares - are an aesthetic pleasure in themselves. Talin has given up gluten, dairy, refined sugar and soy completely. Instead, her kitchen has organic cocoa powder, coconut oil, nuts, dates, rice syrup and buckwheat.
If you find yourself in Sydney, stop by the cafe Dose espresso and Ritual Coffee Traders... Hippie Lane sweets can only be found there.
Ella Woodward
Dasha Gaivoronskaya
Together with her husband and four-year-old son, Dasha lives in Australia, works as a personal fitness trainer, blogs and develops her own 10-week workout plan. The girl willingly tells her subscribers (there are 341 thousand of them) where and how she is engaged and records video instructions. Looking at Dasha, you have no choice but to repeat!
Natasha Corett
Natasha is the author of five cookbooks (including the bestselling book Honestly Healthy For Life) and one of the most famous vegetarian chefs. Her fans include Victoria Beckham, Robbie Williams, Lily Allen. And Natasha's recipes on instagram are waiting for 327 thousand users.
Ksenia Avdulova
Ksenia is a healthy lifestyle activist, a fan of acai bоwl, a certified teacher of strala yoga. In her blog, the girl writes about life in New York, publishes useful recipes and reports on retreats. By the way, Ksenia regularly organizes retreats, she has already visited Brazil, Nicaragua and India. Anyone can join the group!
Text: Yulia Kozoliy
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